Bad Dieting Advice You Need to Stop Believing

Here, our nutrition director debunks the most common weight-loss myths that do more damage than good.

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Myth #1: Some foods burn belly fat and others boost your metabolism.

Sorry, but this holy grail of quick-fix diet advice just plain false. It's true that if you're following any kind of eating plan designed for weight-loss, it's likely that you'll lose from all areas your body — tummy included! As for your metabolic rate: The only variable factor in your basal metabolic rate (BMR) is increasing your lean body mass (a.k.a. building muscle!). So while the idea that certain foods can"spot train" certain body parts is a big fat myth, increasing strength training can play a (small) role in changing your metabolism. And remember: Skipping mealscan slow down your metabolism, so eating consistently (every 3 to 4 hours) is key.

Yes, some foods can cause bloating more than others: typically ones that are the highest in fiber, like cruciferous veggies (broccoli, cauliflower, Brussels sprouts, cabbage), beans, and many types of fruit, but ultimately, upping your daily fiber and drinking plenty of water is the best way to offset long-term weight gain. Other bloat- triggers: Chewing gum, carbonated beverages, and sugar-alcohols (those synthetic sugars that end with "-ol," like sorbitol and xylitol). Also, limit ultra-processed foods that are loaded with saturated fat, sodium, and added sugar as much as possible.

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Myth #2: I have to eat strictly anti-inflammatory foods to lose weight.

This diet claims to counteract the inflammation caused by certain unhealthy foods and promotes getting lots of omega-3 fatty acids (mostly from fatty fish), antioxidants from veggies and fruit, monounsaturated fats, like nuts, seeds and avocados, and limiting saturated fat from processed foods, high-fat red meat and some dairy products. These are good things, right? Agreed! But it's unlikely you'll feel particularly inflamed at any given moment — especially from one meal or snack.

Systemic inflammation occurs from a cascade of metabolic processes, put into motion by a number of lifestyle-related factors, including sugar-, sodium- and saturated-fat laden processed foods. When healthcare professionals use the term "inflammation," they're referring to your blood work and something called oxidative stress — a condition in which your body's cells are subject to damage and disruption as a result of bad dietary choices over time. This type of diet is historically a recommendation for people with heart disease and diabetes, and more recently, research has linked anti-inflammatory diets to lowering your risk of Alzheimer's disease and reducing flare-ups of autoimmune disease symptoms, such as rheumatoid arthritis.

Bottom-line: Just as one meal or snack — or heck, even a weekend full of fried food—cannot cause inflammation. An anti-inflammatory diet may promote weight loss because it's chock full of foods that are both nutrient dense and delicious, but the more we use buzzy terms like "anti-inflammatory," the more mixed-up we become.Just eat more fish, veggies, whole grains, nuts and seeds, fruit, legumes, and low-fat dairy. If you can stick to that over time, you'll lose weight in the long-term and reduce risk (and in many cases, the current symptoms) of chronic disease.

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Myth #3: "Detoxing" will jumpstart my weight loss and kick cravings.

The thing about cleanses and their cousins — "detox" and "diet" — is this: Most are only intended for a few days. And think about it: If Rome couldn't be built in one day, your body's ability to shed unwanted weight, shun Kit-Kats for good, and get motivated enough to "jumpstart" anything beyond trudging to work and back (because you'll be too weak for anything else) cannot happen in one — or a few — days either.

To make positive, health-promoting changes, you have to adopt habits that work for you — within your lifestyle and that fit within your everyday, hectic schedule. Just because one plan works for your friend/sister/brother/cousin's son's little league coach, doesn't mean that it will work for you. But the one thing we know for sure: Anything that is designed to be temporary in duration will yield temporary results — and that's exactly what a cleanse or detox diet is. (P.S: You can read more about why cleanses don't work here.)

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Myth #4: I have to eat only organic and non-GMO foods to lose weight.

You're not losing weight because you roasted conventionally grown carrots instead of organic ones for dinner? You're feeling sluggish because you spent your whole weekend popping conventionally grown grapes and cherry tomatoes all weekend? Nope.While science has yet to find a significant, evidence-based health concern when it comes to GMO foods, the jury is still out on the long-term effects of eating high amounts them. But with that in mind: The most common crops that are subject to genetic engineering — corn and soybean — are most commonly consumed in highly processed foods and beverages, like sugary sodas, bars, and baked goods.

We would never discourage a personal choice to eat 100% organic, but avoiding certain nutrient-packed whole foods over concerns about GMO or pesticides may derail larger healthy choices. Produce, whether it's fresh, frozen, or canned, is always a better choice. No matter your stance on genetic engineering in our food supply, the one thing nearly all healthcare professionals can agree on is that eating some of the world's best, most nutrient-dense foods is better than none when it comes to meeting your weight-loss goals.

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Myth #5: If I'm not cooking at home, I'll never lose weight.

Ah, yes. All of that from-scratching cookie baking, turkey deep-frying, and pizza dough making at home is the secret to weightloss! Not quite. Yes, it's easier to control

what's in your food if you're making it yourself. But it all depends on what you're making. That's why taking smart, simple short cuts — like buying pre-made salad mixes and frozen veggie-packed meals or other more wholesome snack foods is not only okay, but it can be even better than the alternative.There's no need to huge pressure on

Stop beating yourself up. Traditional dieting principles have taught us that restriction and willpower are the only tools we really need to maintain a temporary-by-design plan for, well, forever. And despite the fact that we set ourselves up to fail, we still hate ourselves when we can't stick with it. Yes, diets can work; willpower can help. Diets are predictable, they're tested in isolation, and they provide structure. But that's why they're temporary — because your ever-changing, fast-paced, real life gets in the way.

Popular diets have always talked about changes you need to make with your actual food first:restricting it, limiting it, what should be "high," what should be "low," what should be solid vs. liquid, and for the most part, how to have as little of it as possible. But honestly, the need to restrict, be perfect and uphold "willpower" at all costs is totally out of touch with reality. Stay authentic and true to who you are, and to make powerful, long-term changes, you can't always rely on willpower — you have to understand your own lifestyle. Behavior shifts begin with adopting skills that, over time, become habits. And building something new starts with the right tools — now you can find them right in your supermarket or wherever you shop for food. Check out our new GH Nutritionist Approved emblem that will help make it easier for you to make healthier grocery choices.

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